My calves were extremely sore when I woke up yesterday morning. The hilly 23 miler really took a beating on me. It was odd, because that area isn't typically sore. Stiffness, might be a better way to describe it. Because of the calves, I took yesterday off from running. Getting through my 8 hour shift with sore calves and a sore back was quite difficult.
I woke up today with the stiffness remaining. I was off from work completely though and decided that I had to run. The workout called for a speedwork session. I was unsure if I should run the threshold run in my condition. I figured I'd let the 2 mile warm up make the decision.
After the first 2 miles, I had to run 2 repeats of 15 minutes each at half marathon pace with 3 minute active recoveries in between. The run then finished up with two more easy miles. I had decided that they best place to run this would be a softer surface. I drove up to the Delaware River Canal path. I parked and started at Washington's Crossing State Park.
The weather was tough to gauge. The temperature was great, but the sun kept going in and out. It was also very windy. I was unsure what to wear. I opted for my long sleeve tech shirt from the Casear Rodney Half Marathon. That turned out to be a good decision.
The first mile was on the slow side, but my legs didn't feel bad as I started on the flat gravel path. The calves didn't bother me at all. This is actually a great route for doing speedwork. I passed a couple people throughout the route, but for the most part the path is clear.
As I hit the second mile, it was obviously that I was going to do the speedwork session. I actually didn't have to pick the pace up too much. I ran pretty consistently around a 6:50 pace during each mile of both speed sessions. That's a bit faster than half marathon pace, but not faster than I can handle right now.
At times, the headwind was tough on the first repeat. That repeat was on the way out (north). The time seemed to go by pretty quickly and I was running nice and smooth. There isn't much to see along the path and that also makes it a good session for focusing on your speed. I finished the first session right after passing a guy and I was pretty tired.
The three minute recovery was a big help though. It got me reenergized for the second repeat. I started off pretty fast in that one and had to slow a bit. The same thing actually happened on the first one as well. I was on my way back and I cruised along the path. I checked my watch every few minutes and the time ticked away pretty quickly. That last 4 or 5 minutes were definitely tough, but I pushed through, knowing that it was almost over.
The toughest part of the run was actually the final two miles easy. They just seem to drag on forever after a faster early pace. The first half mile really seems the longest too. After getting through the first mile, things weren't as bad. The only issue was a couple road crossing and the area by Washington's Crossing has much bigger rocks. My left calf and right hamstring were starting to get sore as usual. When I got back to the park, I still had half a mile to run, so I had to go south for a short out and back.
It felt good to finish up. My legs were bothered a little, but I didn't really beat my body up too much. It was definitely a workout that I could handle. I wasn't sure if that would be the case after the 23 miler. I jumped back into it and felt good though.
One thing that is bothering me lately is my left big toe. It was very sore during and after last week's rocky trail run. Using it to push off caused some problems. It bothered me again during the 23 miler, but went away. I didn't notice it too much today during the run, but it was a little sore afterward, when I was wearing my Five Fingers. Luckily, there isn't much pain yet and I can run through it. I just hope it isn't a stress fracture. I'll just have to monitor it and stay off trails for awhile.
Originally, I tried to cram all my runs in this week, even after the long run was pushed back a day. I just decided it would be wiser to just start tapering, instead of risking injury. I got my longest run in already, so I'm good to go. This will still be a 50 mile week. I was just hoping to top 60 miles. That is a barrier that I haven't reached yet. Hopefully, I'll get there in the summer.
I actually open tomorrow at work. I work from 9-4. That'll be an interesting shift. I've never started before 11 AM. I switched with Bianca though. Because of that, I'll be getting my run in later. I only have 5 miles to run, plus some hill sprint. I'll probably just head over to Kelly Driver after work.
9.15 miles - 1:07:54 (7:25 pace)
Wednesday, April 28, 2010
Monday, April 26, 2010
Final Long Run
Well after a delay, I finally got in my final long run of this marathon training cycle. It was a challenging 23 miler in the rain. I wanted to run the marathon course on Sunday, but held off because of the rain. This morning, I ran back at my parents house because I had no choice. This is now my second longest run ever. It is second only to my first marathon.
I had hoped things would clear up, but they obviously didn't. After running for over a week straight, it was nice to have two straight days off. That allowed my body to recover, although I was quite slow and stagnant early on.
I knew this would be a difficult run requiring multiple loops. I decided to start by combining some of the toughest track routes together. I parked near the center of town. I first ran the Flurer's loop. That is a difficult and hilly loop around the old folks home, Gracedale. There is actually a shorter Gracedale loop as well. The Flurer's loop adds an extra challenging hill.
I wore my rain jacket for this first loop. The rain was fairly hard when I started, but quickly died down. I was way too hot. As soon as this loop finished, around 4.5 miles, I took off my jacket and changed to a short sleeve shirt and compression sleeves. At the beginning of the route, I had to use the bathroom. Towards the end of the loop, I had to make a second longer trip. Luckily, there is a portable bathroom at a baseball field near the town circle.
After the first loop, I decided to add track's most challenging run. That is Red Bridge. It consists of a very steep climb to near where the Andretti's live. There's then a steep descent and another ascent. I added a longer and flat section to this run too. The first hill didn't bother me much, but the second hill was a struggle.
I was a bit worried as I cruised downhill. My big toe started to get sore. I was hoping that it wasn't fractured. I think I irritated it while running over rocks during the trail run last week. After a little while, the pain went away though.
I felt pretty good as I headed back to the car. I was just past the halfway point when I got there. Even though I was feeling okay, I was still questioning how I'd be able to run 11 more miles. This always seems to be the case at the midway point, but I always seem to survive.
I decided to run the Flurer's loop again. I was out of ideas on where to run. As I got to Flurer's, after struggling a little uphill, I decided to run out on Route 946. I planned to do this for a mile and then come back. This would add some flat distance. The rain really started to pickup at this point. I cruised along and ran my fastest miles during this portion. I passed into Lower Nazareth Township and nearly headed all the way to my parents house. This was the 4th township that I ran through, plus the borough of Nazareth.
Getting up the last hill by Gracedale was somewhat challenging. It is amazing how much tougher these hills seemed during track though. They certainly aren't easy, but I'm in the best shape of my life. Adding hills to my workouts has really paid off too.
The hill was somewhat tough, but it was the rain that was becoming a pain. My shirt was pretty good against the rain, but after over 10 miles with it on, it became soaked. My nipples were starting to bother me. When I got back to the car again, I was at mile 19.4. I changed out of my shirt and put on a dry one. I put my jacket back on too. I knew I'd be hot, but figured it didn't matter for this final stretch.
I had less than 4 miles to go. I wasn't really sure where to run though. I went back towards the high school. I didn't want anything to do with hills, so it was tough to find a route. I thought about going east past the high school, but as I got to the road I wanted to take, I could see the shoulder was flooded. It was a steeper downhill too, compared to what I remembered. I decided instead to run through the flat neighborhood around the school. I was struggling a bit at this point, but I weaved in and out, adding miles to the route.
There was one more climb from the school back into town. It isn't too steep, but it was tough this late in the run. I got up it and was relieved. I then went down one road a couple blocks to added some distance. I was inside the final mile and needed to cover a little more ground. I ran back through the circle in town and finished up just over a block away. I was sore, but actually felt like I could've run another mile or so.
I think running hills rather than flat was a big help. It kept my pace slow. I run too fast on flats and often somewhat out of control. The hills didn't beat me up as much as I thought that would. I was certainly very sore, but actually seemed better than some of my other runs. It was certainly better than last week's concrete sidewalk heavy 18 miler.
I feel like I'm ready for the marathon. I have three runs of 20+ miles under my belt. I actually want to get even more of these as I train for my fall marathon. I want to become so used to them that I can actually speed up at the end of the marathon, rather than hang on.
It would've been nice to run the actual course and use my times to come up with a game plan. This was still a very good and challenging workout. I feel as though I'm ready for the race. The hill work I've been putting in has been huge. I'm so much stronger than I was before my fall marathon. It is like night and day.
I was relieved that they cut me from work this evening. I was pretty sore and would've struggled, even with a short shift. I'm not sure how to run the rest of the week. I want to get in all my runs, so I can run over 60 miles. I was hoping to just swap easy and hard days around. That might be tough though. Tomorrow's run would wind up being 10 miles. I'm likely going to run on a trail, so my legs don't take a pounding. I'll shoot for 10 miles, but really I'll just see how I feel. It'll be tough too because it is supposed to still rain in the morning. We shall see.
23 miles - 3:12:35 (8:22 pace)
I had hoped things would clear up, but they obviously didn't. After running for over a week straight, it was nice to have two straight days off. That allowed my body to recover, although I was quite slow and stagnant early on.
I knew this would be a difficult run requiring multiple loops. I decided to start by combining some of the toughest track routes together. I parked near the center of town. I first ran the Flurer's loop. That is a difficult and hilly loop around the old folks home, Gracedale. There is actually a shorter Gracedale loop as well. The Flurer's loop adds an extra challenging hill.
I wore my rain jacket for this first loop. The rain was fairly hard when I started, but quickly died down. I was way too hot. As soon as this loop finished, around 4.5 miles, I took off my jacket and changed to a short sleeve shirt and compression sleeves. At the beginning of the route, I had to use the bathroom. Towards the end of the loop, I had to make a second longer trip. Luckily, there is a portable bathroom at a baseball field near the town circle.
After the first loop, I decided to add track's most challenging run. That is Red Bridge. It consists of a very steep climb to near where the Andretti's live. There's then a steep descent and another ascent. I added a longer and flat section to this run too. The first hill didn't bother me much, but the second hill was a struggle.
I was a bit worried as I cruised downhill. My big toe started to get sore. I was hoping that it wasn't fractured. I think I irritated it while running over rocks during the trail run last week. After a little while, the pain went away though.
I felt pretty good as I headed back to the car. I was just past the halfway point when I got there. Even though I was feeling okay, I was still questioning how I'd be able to run 11 more miles. This always seems to be the case at the midway point, but I always seem to survive.
I decided to run the Flurer's loop again. I was out of ideas on where to run. As I got to Flurer's, after struggling a little uphill, I decided to run out on Route 946. I planned to do this for a mile and then come back. This would add some flat distance. The rain really started to pickup at this point. I cruised along and ran my fastest miles during this portion. I passed into Lower Nazareth Township and nearly headed all the way to my parents house. This was the 4th township that I ran through, plus the borough of Nazareth.
Getting up the last hill by Gracedale was somewhat challenging. It is amazing how much tougher these hills seemed during track though. They certainly aren't easy, but I'm in the best shape of my life. Adding hills to my workouts has really paid off too.
The hill was somewhat tough, but it was the rain that was becoming a pain. My shirt was pretty good against the rain, but after over 10 miles with it on, it became soaked. My nipples were starting to bother me. When I got back to the car again, I was at mile 19.4. I changed out of my shirt and put on a dry one. I put my jacket back on too. I knew I'd be hot, but figured it didn't matter for this final stretch.
I had less than 4 miles to go. I wasn't really sure where to run though. I went back towards the high school. I didn't want anything to do with hills, so it was tough to find a route. I thought about going east past the high school, but as I got to the road I wanted to take, I could see the shoulder was flooded. It was a steeper downhill too, compared to what I remembered. I decided instead to run through the flat neighborhood around the school. I was struggling a bit at this point, but I weaved in and out, adding miles to the route.
There was one more climb from the school back into town. It isn't too steep, but it was tough this late in the run. I got up it and was relieved. I then went down one road a couple blocks to added some distance. I was inside the final mile and needed to cover a little more ground. I ran back through the circle in town and finished up just over a block away. I was sore, but actually felt like I could've run another mile or so.
I think running hills rather than flat was a big help. It kept my pace slow. I run too fast on flats and often somewhat out of control. The hills didn't beat me up as much as I thought that would. I was certainly very sore, but actually seemed better than some of my other runs. It was certainly better than last week's concrete sidewalk heavy 18 miler.
I feel like I'm ready for the marathon. I have three runs of 20+ miles under my belt. I actually want to get even more of these as I train for my fall marathon. I want to become so used to them that I can actually speed up at the end of the marathon, rather than hang on.
It would've been nice to run the actual course and use my times to come up with a game plan. This was still a very good and challenging workout. I feel as though I'm ready for the race. The hill work I've been putting in has been huge. I'm so much stronger than I was before my fall marathon. It is like night and day.
I was relieved that they cut me from work this evening. I was pretty sore and would've struggled, even with a short shift. I'm not sure how to run the rest of the week. I want to get in all my runs, so I can run over 60 miles. I was hoping to just swap easy and hard days around. That might be tough though. Tomorrow's run would wind up being 10 miles. I'm likely going to run on a trail, so my legs don't take a pounding. I'll shoot for 10 miles, but really I'll just see how I feel. It'll be tough too because it is supposed to still rain in the morning. We shall see.
23 miles - 3:12:35 (8:22 pace)
Friday, April 23, 2010
Back to Memorial Hall
Originally, I was just going to walk to the river and then run. It was quite windy and very chilly though, when I stepped out the door. The forecast was supposedly 54 degrees and felt like 54. No way that was the case though. I quickly went back in the house and got my car keys. I decided I'd drive up to Memorial Hall and run again.
The run was an easy 4 miler. I figured I'd run the 5K course from last week, plus nearly another mile. This time, I wanted to run the full course, including the portion that we cut off during the race. It was great at the start, not nearly as windy.
I felt a little sluggish early on. It has been a long week and now a new mileage high of 57 miles. The first half mile of this run seemed to drag on forever. It got much better as a made it around to the back of the course though. The Japanese House and Horticultural Center are beautiful.
Even though there are some paved running paths, I mostly stuck to the roads. This actually a great area for a short run, because few cars travel the roads around there. The roads do curve a lot, but there isn't much elevation change.
I actually started to shortcut the course again in the same section. Then I realized my mistake and backtracked. I nearly turned at the wrong spot at another location too. I noticed that mistake as well though.
The race flew by so fast last week that I really didn't even notice a lot of the course. I don't remember running past my car early on, but I guess I did. At that point, I was trying to slow down a little because of the killer early pace. I also don't remember running behind Memorial Hall, but obviously we had to. I was able to take in much more of the scenery this time around.
Needless to say, my pace was much slower this time. I cruised to the 5K point around 23 minutes. I then looped around similar to the start. I finally finished up near the car.
The pace was nice and easy and it was great way to end the week. It was a good recovery run that didn't put much stress on my body. My toe was a little sore, I presume from trail running yesterday.
I look forward to tomorrow's total rest day and camping with my dad. I might hike some of the trails around the lake. I'd like to get a feel for their layout. I don't want to overwork my body though. I'm also very ready for my 23 mile long run on the actual marathon course. We'll see how I do. It will be a key to planning out my race strategy.
4 miles - 31:31 (7:53 pace)
The run was an easy 4 miler. I figured I'd run the 5K course from last week, plus nearly another mile. This time, I wanted to run the full course, including the portion that we cut off during the race. It was great at the start, not nearly as windy.
I felt a little sluggish early on. It has been a long week and now a new mileage high of 57 miles. The first half mile of this run seemed to drag on forever. It got much better as a made it around to the back of the course though. The Japanese House and Horticultural Center are beautiful.
Even though there are some paved running paths, I mostly stuck to the roads. This actually a great area for a short run, because few cars travel the roads around there. The roads do curve a lot, but there isn't much elevation change.
I actually started to shortcut the course again in the same section. Then I realized my mistake and backtracked. I nearly turned at the wrong spot at another location too. I noticed that mistake as well though.
The race flew by so fast last week that I really didn't even notice a lot of the course. I don't remember running past my car early on, but I guess I did. At that point, I was trying to slow down a little because of the killer early pace. I also don't remember running behind Memorial Hall, but obviously we had to. I was able to take in much more of the scenery this time around.
Needless to say, my pace was much slower this time. I cruised to the 5K point around 23 minutes. I then looped around similar to the start. I finally finished up near the car.
The pace was nice and easy and it was great way to end the week. It was a good recovery run that didn't put much stress on my body. My toe was a little sore, I presume from trail running yesterday.
I look forward to tomorrow's total rest day and camping with my dad. I might hike some of the trails around the lake. I'd like to get a feel for their layout. I don't want to overwork my body though. I'm also very ready for my 23 mile long run on the actual marathon course. We'll see how I do. It will be a key to planning out my race strategy.
4 miles - 31:31 (7:53 pace)
Thursday, April 22, 2010
Just Another Challenging Trail Run
This afternoon, I went out for a very challenging 11 mile trail run at Wissahickon. That is the longest trail run I have done. It was fairly hot out too, so that made it tough. At least it was shaded though.
I started off running on the east side of the trail. This time I started on a different section than I typically do. It was a longer and more gradual climb. It was definitely tough, but not as tiring as usual. I passed two people riding horseback at the top of the trail.
There was still plenty of climbing and lots of rocks after the initial climb. It wasn't nearly as bad as some of the other sections though. I was able to fly through some sections though. I came out and could see Bells Mill Road below. I didn't want to run down and back up.
I ended up running through an open field that they are now clearing with construction vehicles. I followed some blue flags, but it led to nowhere. I then turned around and ran back. I was getting pretty dehydrated by that point. I was relieved when I finally made it back and sipped some Gatorade.
Following that stop, I ran along the lower trail on the west side of the park. I ran north this time, rather than south. This section is quite rocky, although I remember it being worse than it actually was. I did have to slow down through some of the terrain though. It was deceptive too, because there were a lot of small rolling hills.
One section was basically like a small creek with water flowing across it. I slowly navigated through it. I did have to cross an actual small creek later on. My new North Face shoes did hold up pretty well on that. There were a lot of other sites too as I made my way along the trail. There's a pedestrian bridge. There was a beach type area along the main creek, with some teenagers swimming and sunbathing in it.
I eventually came out and crossed a bridge. That led me to an area of Forbidden Drive that I am familiar with. I came across some more horses. I decided to walk by them. I then ran down Forbidden Drive for a bit, so I wouldn't come up behind them.
I eventually made my way back to the car on the trail. I was very exhausted by this point. I found myself walking for briefs periods. This happened quite often, especially on rocky sections. It was a struggle to finish. It was definitely one of my most difficult runs ever.
When I got back to Valley Green, I ran out almost another mile. I then came back and finished right in front of Valley Green. The last mile and a half or so was pretty comfortable. It was a relief to finish.
My new trail shoes weren't bad, but they did cause some problems. My trail socks were too thick and I nearly blistered. I rolled my ankles quite a few times with my shoes. I bought them a half size bigger than my other trail shoes. I might have to make sure my laces are tighter in the future. I really don't want to get seriously injured.
Speaking of injury, I really need to learn how to run downhill better. I don't extend my stride, but I don't slow down either. Eventually, I might trip on a rock or root and hopefully won't cause myself to be injured.
I continue to be amazed at how well trails allow my legs to recover. They were very sore after yesterday's 10 mile run. After this exhausting 11 mile run, I wasn't sore at all. I feel great, but still might go on the foam roller.
It is amazing how much energy I still have too. I drove by Kelly Drive and almost wanted to run again, even after the tough run was over. I actually seriously considered riding my bike in the evening.
Tomorrow is a very easy 4 mile run. That'll probably happen fairly early in the AM. I don't work until 4, but it'll be nice to get the run out of the way. That'll be a new high mileage week of 57 miles. I'll take a much needed rest day on Saturday too. Sunday, I'll be camping and will run some of the marathon course.
11 miles - 1:49:38 (9:58 pace)
I started off running on the east side of the trail. This time I started on a different section than I typically do. It was a longer and more gradual climb. It was definitely tough, but not as tiring as usual. I passed two people riding horseback at the top of the trail.
There was still plenty of climbing and lots of rocks after the initial climb. It wasn't nearly as bad as some of the other sections though. I was able to fly through some sections though. I came out and could see Bells Mill Road below. I didn't want to run down and back up.
I ended up running through an open field that they are now clearing with construction vehicles. I followed some blue flags, but it led to nowhere. I then turned around and ran back. I was getting pretty dehydrated by that point. I was relieved when I finally made it back and sipped some Gatorade.
Following that stop, I ran along the lower trail on the west side of the park. I ran north this time, rather than south. This section is quite rocky, although I remember it being worse than it actually was. I did have to slow down through some of the terrain though. It was deceptive too, because there were a lot of small rolling hills.
One section was basically like a small creek with water flowing across it. I slowly navigated through it. I did have to cross an actual small creek later on. My new North Face shoes did hold up pretty well on that. There were a lot of other sites too as I made my way along the trail. There's a pedestrian bridge. There was a beach type area along the main creek, with some teenagers swimming and sunbathing in it.
I eventually came out and crossed a bridge. That led me to an area of Forbidden Drive that I am familiar with. I came across some more horses. I decided to walk by them. I then ran down Forbidden Drive for a bit, so I wouldn't come up behind them.
I eventually made my way back to the car on the trail. I was very exhausted by this point. I found myself walking for briefs periods. This happened quite often, especially on rocky sections. It was a struggle to finish. It was definitely one of my most difficult runs ever.
When I got back to Valley Green, I ran out almost another mile. I then came back and finished right in front of Valley Green. The last mile and a half or so was pretty comfortable. It was a relief to finish.
My new trail shoes weren't bad, but they did cause some problems. My trail socks were too thick and I nearly blistered. I rolled my ankles quite a few times with my shoes. I bought them a half size bigger than my other trail shoes. I might have to make sure my laces are tighter in the future. I really don't want to get seriously injured.
Speaking of injury, I really need to learn how to run downhill better. I don't extend my stride, but I don't slow down either. Eventually, I might trip on a rock or root and hopefully won't cause myself to be injured.
I continue to be amazed at how well trails allow my legs to recover. They were very sore after yesterday's 10 mile run. After this exhausting 11 mile run, I wasn't sore at all. I feel great, but still might go on the foam roller.
It is amazing how much energy I still have too. I drove by Kelly Drive and almost wanted to run again, even after the tough run was over. I actually seriously considered riding my bike in the evening.
Tomorrow is a very easy 4 mile run. That'll probably happen fairly early in the AM. I don't work until 4, but it'll be nice to get the run out of the way. That'll be a new high mileage week of 57 miles. I'll take a much needed rest day on Saturday too. Sunday, I'll be camping and will run some of the marathon course.
11 miles - 1:49:38 (9:58 pace)
Wednesday, April 21, 2010
Long Recovery Run
Today, I headed out the door for a recovery run, following yesterday's speedwork. Usually, these type of runs are 6 miles or less. This one was 10 miles though. That made it quite difficult.
I only had a little over 12 hours between runs, so that made things worse too. As I started out on the Schuykill Banks loop, I didn't feel too bad. I was a little slow, but my legs weren't sore. It was pretty warm out though and I didn't hydrate enough during the run.
I didn't feel great or terrible early on, it was somewhere in between. I churned through the miles, but they did seem to take awhile. Although it was hot, there was also quite a breeze and I struggled running against it.
As I hit the halfway point or so, my body started deteriorating. My times didn't slow, but I started to feel more sluggish and sore. I continued to just battle mile after mile. It was a big relief to make it to Falls Bridge.
The run back was quite tough. It was only 3.5 miles, but it just seemed like forever. My body needed more recovery time or a shorter run. Throughout the whole run, I had to try to tell myself to slow down. I wasn't working hard, but my times seemed too fast. I hit a couple miles right around a 7:41 pace. I wanted to be closer to 8 minutes.
Eventually, things got the better of me and I got a side sticker and had to slow down. That happened between the Strawberry Mansion Bridge and Columbia Bridge. That finally slowed me to under 8 minutes. After recovering though, I was back under 8 minutes for each of the final two miles. Another side sticker forced me to slow towards the finish, after I had tried to pick up the pace.
Thankfully, I don't get side stickers very often more. I think that probably occurred because of the lack of fluids. I probably should've stopped at the grandstand water fountain. My legs really took a beating towards the end too. They were quite sore. Using the foam roller afterward helped, but they were very sore again after work.
My body has just taken a beating lately. It hasn't fully recovered from the fast 5K on Saturday and tough sidewalk pounding 18 miler on Sunday. This Saturday's rest will be much needed. Ideally, I should've run a shorter distance today. Six miles would've made for a better recovery run. It is hard to believe that it is only Wednesday and I'm already up to 42 miles this week. My maximum miles during training for the first marathon, was only 40 miles.
Tomorrow won't exactly be a rest day either. I planned for a tough 11 mile trail run. Hopefully my legs won't take as much of a pounding and I'll get through it better. If not, perhaps I'll cut back on mileage. I got my new North Face trail running shoes and I think I'll try them out. Not sure which trail I'll actually run on.
1:18:44 (7:53 pace)
I only had a little over 12 hours between runs, so that made things worse too. As I started out on the Schuykill Banks loop, I didn't feel too bad. I was a little slow, but my legs weren't sore. It was pretty warm out though and I didn't hydrate enough during the run.
I didn't feel great or terrible early on, it was somewhere in between. I churned through the miles, but they did seem to take awhile. Although it was hot, there was also quite a breeze and I struggled running against it.
As I hit the halfway point or so, my body started deteriorating. My times didn't slow, but I started to feel more sluggish and sore. I continued to just battle mile after mile. It was a big relief to make it to Falls Bridge.
The run back was quite tough. It was only 3.5 miles, but it just seemed like forever. My body needed more recovery time or a shorter run. Throughout the whole run, I had to try to tell myself to slow down. I wasn't working hard, but my times seemed too fast. I hit a couple miles right around a 7:41 pace. I wanted to be closer to 8 minutes.
Eventually, things got the better of me and I got a side sticker and had to slow down. That happened between the Strawberry Mansion Bridge and Columbia Bridge. That finally slowed me to under 8 minutes. After recovering though, I was back under 8 minutes for each of the final two miles. Another side sticker forced me to slow towards the finish, after I had tried to pick up the pace.
Thankfully, I don't get side stickers very often more. I think that probably occurred because of the lack of fluids. I probably should've stopped at the grandstand water fountain. My legs really took a beating towards the end too. They were quite sore. Using the foam roller afterward helped, but they were very sore again after work.
My body has just taken a beating lately. It hasn't fully recovered from the fast 5K on Saturday and tough sidewalk pounding 18 miler on Sunday. This Saturday's rest will be much needed. Ideally, I should've run a shorter distance today. Six miles would've made for a better recovery run. It is hard to believe that it is only Wednesday and I'm already up to 42 miles this week. My maximum miles during training for the first marathon, was only 40 miles.
Tomorrow won't exactly be a rest day either. I planned for a tough 11 mile trail run. Hopefully my legs won't take as much of a pounding and I'll get through it better. If not, perhaps I'll cut back on mileage. I got my new North Face trail running shoes and I think I'll try them out. Not sure which trail I'll actually run on.
1:18:44 (7:53 pace)
Tuesday, April 20, 2010
Ladders at Night
I love challenging Tuesday speedwork sessions. Today was no different. I wanted to get up before work, but I thought I was too sore. It appears that I really wasn't though, as I felt good later in the morning. I headed out after work for a speedwork session.
The workout was ladder interval. After 2 miles easy, I ran 1 min, 2 min, 3 min, 2 min, 1 min, 2 min and 3 min. Each of those was followed by a recovery run period of equal time. Finally, the workout ended with 2 miles easy.
The first 2 miles are a great warm-up. I try to get faster as it goes on and I get closer to the speed intervals. The intervals are supposed to be from 3K-10K pace. I was definitely consistent in that area, from 5:52 pace to a 6:12 pace. I am really doing a good job of learning my pace at this point.
The first few intervals were great, as I headed to Falls Bridge. It was perfect weather and I was cruising along. I worked on keeping a nice and smooth form. I guess I did tense up a bit as my shoulder became sore. I tried to loosen up and shake my arms to get the tension out.
Time always flies by on these runs and before you know it, you are nearly to the halfway point or done. The first interval happened to be uphill, as did the interval at the foot of Falls Bridge. I turned around on the hill, just before the bridge. That uphill interval was hard work.
Coming back, the last few intervals took quite a bit of effort. I wasn't completely dead, but I did really have to push myself. It sure wasn't easy. I would've needed a longer recovery period to run another interval. The last 3 minute interval seemed like forever. It was a relief to finally be done.
The final two easy miles were very difficult. My calves and hip were quite sore. My hamstring bothered me a little too. Even though the miles were both under 8 minute pace, they seemed like forever. I guess that is what happens after running some intervals at a pace 2 minutes faster. I finished uphill to the Art Museum. I was thrilled to be done.
My body seems to really be struggling from the last few days. My hip hasn't been this sore in weeks. I used the foam roller, but I need to do more before bed. I need to get my hips, calves and hamstrings loosened up.
Tomorrow, I'm running 10 miles easy. I don't work until 4 PM. I'll probably head out Pennypack Park. I haven't run there in awhile. I need to rest a bit and recover before heading out to the run.
8.15 miles - 59:00 (7:14 pace)
The workout was ladder interval. After 2 miles easy, I ran 1 min, 2 min, 3 min, 2 min, 1 min, 2 min and 3 min. Each of those was followed by a recovery run period of equal time. Finally, the workout ended with 2 miles easy.
The first 2 miles are a great warm-up. I try to get faster as it goes on and I get closer to the speed intervals. The intervals are supposed to be from 3K-10K pace. I was definitely consistent in that area, from 5:52 pace to a 6:12 pace. I am really doing a good job of learning my pace at this point.
The first few intervals were great, as I headed to Falls Bridge. It was perfect weather and I was cruising along. I worked on keeping a nice and smooth form. I guess I did tense up a bit as my shoulder became sore. I tried to loosen up and shake my arms to get the tension out.
Time always flies by on these runs and before you know it, you are nearly to the halfway point or done. The first interval happened to be uphill, as did the interval at the foot of Falls Bridge. I turned around on the hill, just before the bridge. That uphill interval was hard work.
Coming back, the last few intervals took quite a bit of effort. I wasn't completely dead, but I did really have to push myself. It sure wasn't easy. I would've needed a longer recovery period to run another interval. The last 3 minute interval seemed like forever. It was a relief to finally be done.
The final two easy miles were very difficult. My calves and hip were quite sore. My hamstring bothered me a little too. Even though the miles were both under 8 minute pace, they seemed like forever. I guess that is what happens after running some intervals at a pace 2 minutes faster. I finished uphill to the Art Museum. I was thrilled to be done.
My body seems to really be struggling from the last few days. My hip hasn't been this sore in weeks. I used the foam roller, but I need to do more before bed. I need to get my hips, calves and hamstrings loosened up.
Tomorrow, I'm running 10 miles easy. I don't work until 4 PM. I'll probably head out Pennypack Park. I haven't run there in awhile. I need to rest a bit and recover before heading out to the run.
8.15 miles - 59:00 (7:14 pace)
Monday, April 19, 2010
Boston Marathon and Van Cortlandt Park
Rather than run in Worcester again (which I didn't enjoy much the first day), I decided to save the run until later. I figured I'd be stuck in traffic in NYC anyways, so why not run at historic Van Cortlandt Park in the Bronx. It is one of the most famous cross country courses in the country and has hosted numerous championships.
So I headed from Worcester to Wellesley (where I planned to watch the marathon). I stopped at a Dunkin' Donuts and it was packed. I thought it was because of the race, apparently not. On the highway to Wellesley, I saw bus after bus taking the runners to the start. That got me a little watery eyed.
I started driving toward the center of town, and quickly found the road blocked. I parked at a nearby shopping center and walked over. I wandered around the course a bit. It was before 9 AM and the race didn't even start until 9:22. There was plenty of real estate still available.
I took some photos, including one of the halfway point. I was surprised that they didn't have a timer there. Maybe they put one up later on. I realized that I would be better off setting up on the other side of the street, so I didn't have to cross the street during the race. That proved to be a good strategy. I found a section of curb that jutted out. It was perfect for photos. It turned out that I was actually in front of the park that they suggested setting up at on one of the webpages that I read.
It took awhile for the first wheelchairs to come through. They really fly and the lead pack was all together. They were there in around 40 minutes. They are so inspiring. I'm not sure I would be able to do the same if I was in their position. Seeing a few mentally handicapped people being pushed in wheelchairs was pretty cool too. I did miss Dick Hoyt pushing his son. That's too bad.
The elite women had a bit of a breakaway when they came through. The men were altogether with Ryan Hall leading the way. He eventually took 4th and Meb was 5th. Not what we were hoping for, but still a great showing by the Americans.
The marathon was fun. The crowd support was amazing. I can't even imagine running all 26.2 miles with that many people watching. It has to be astounding. I can't wait to run it. Hopefully I won't get too emotional. That might be tough for me though.
I got to Van Cortlandt before 4:30. I didn't have a second set of running clothes, so I used some of my stuff from yesterday. I started off walking through the paved trail. Once I walked over the pedestrian bridge over the highway, I began to run. It started with a tough run uphill on the cinder surface. As soon as I could, I found a dirt trail and ran on it. I was hoping to find the cross country course. I also wanted to give my legs some nice recovery.
The trail ended after a mile or so and I had to backtrack. It was good though because some of the sections were getting muddy and I didn't have the shoes for that. I ran around the stadium and pool, this time on pavement. The pool was beautiful. I then looped back near the start.
Most of the rest of the run was on the looped paths in the northern side of the park. They are a mixture of stone and old pavement. The inclines have wooden boards every so often. They are quite annoying and slowed me down. I wasn't very fast anyways though, as my legs hadn't fully recovered from yesterday's run and today's long drive.
A lot of high school teams were doing workouts on the trails. I came up behind a fairly fast male runner. It was annoying though because he wasn't pushing much. After following him for a bit, I blew by him. I was glad he didn't follow. I didn't really want to have to go fast, I just didn't like his pace. I quickly cut off the main path anyways.
For awhile I was getting worried. I didn't have a clue where I actually was. The sun was my only compass. I figured I wouldn't get lost in such a small park. At that point, I still had well over a mile and a half to go anyways. I didn't want to go too far north though.
Around the five mile mark, I finally got my bearings. I did a couple loops of the areas that I knew, so that I wouldn't get lost. I ran back over the bridge and flew by the high school teams and their coach. I might've opened up my stride a little bit then. I'd never actually show off though. I finally finished up at my car near the horse stables.
The park wasn't bad, but it wasn't that great either. Some parts are nice and others are run down. It won't win park of the year or worst park either. The history of the place is impressive, it is ashame it isn't in better condition all throughout. It sure has a lot of options and challenging hills. I didn't run any hill sprints after the workout, because the run was hilly enough. Even though it wasn't overly impressive, I'm still glad I ran there.
Tomorrow I have some ladder intervals scheduled. I will get out and run them early in the morning. I work from 12-7 tomorrow. It'll be great to have the workout out of the way first. It should take me about an hour to complete.
6 miles - 50:06 (8:21 pace)
So I headed from Worcester to Wellesley (where I planned to watch the marathon). I stopped at a Dunkin' Donuts and it was packed. I thought it was because of the race, apparently not. On the highway to Wellesley, I saw bus after bus taking the runners to the start. That got me a little watery eyed.
I started driving toward the center of town, and quickly found the road blocked. I parked at a nearby shopping center and walked over. I wandered around the course a bit. It was before 9 AM and the race didn't even start until 9:22. There was plenty of real estate still available.
I took some photos, including one of the halfway point. I was surprised that they didn't have a timer there. Maybe they put one up later on. I realized that I would be better off setting up on the other side of the street, so I didn't have to cross the street during the race. That proved to be a good strategy. I found a section of curb that jutted out. It was perfect for photos. It turned out that I was actually in front of the park that they suggested setting up at on one of the webpages that I read.
It took awhile for the first wheelchairs to come through. They really fly and the lead pack was all together. They were there in around 40 minutes. They are so inspiring. I'm not sure I would be able to do the same if I was in their position. Seeing a few mentally handicapped people being pushed in wheelchairs was pretty cool too. I did miss Dick Hoyt pushing his son. That's too bad.
The elite women had a bit of a breakaway when they came through. The men were altogether with Ryan Hall leading the way. He eventually took 4th and Meb was 5th. Not what we were hoping for, but still a great showing by the Americans.
The marathon was fun. The crowd support was amazing. I can't even imagine running all 26.2 miles with that many people watching. It has to be astounding. I can't wait to run it. Hopefully I won't get too emotional. That might be tough for me though.
I got to Van Cortlandt before 4:30. I didn't have a second set of running clothes, so I used some of my stuff from yesterday. I started off walking through the paved trail. Once I walked over the pedestrian bridge over the highway, I began to run. It started with a tough run uphill on the cinder surface. As soon as I could, I found a dirt trail and ran on it. I was hoping to find the cross country course. I also wanted to give my legs some nice recovery.
The trail ended after a mile or so and I had to backtrack. It was good though because some of the sections were getting muddy and I didn't have the shoes for that. I ran around the stadium and pool, this time on pavement. The pool was beautiful. I then looped back near the start.
Most of the rest of the run was on the looped paths in the northern side of the park. They are a mixture of stone and old pavement. The inclines have wooden boards every so often. They are quite annoying and slowed me down. I wasn't very fast anyways though, as my legs hadn't fully recovered from yesterday's run and today's long drive.
A lot of high school teams were doing workouts on the trails. I came up behind a fairly fast male runner. It was annoying though because he wasn't pushing much. After following him for a bit, I blew by him. I was glad he didn't follow. I didn't really want to have to go fast, I just didn't like his pace. I quickly cut off the main path anyways.
For awhile I was getting worried. I didn't have a clue where I actually was. The sun was my only compass. I figured I wouldn't get lost in such a small park. At that point, I still had well over a mile and a half to go anyways. I didn't want to go too far north though.
Around the five mile mark, I finally got my bearings. I did a couple loops of the areas that I knew, so that I wouldn't get lost. I ran back over the bridge and flew by the high school teams and their coach. I might've opened up my stride a little bit then. I'd never actually show off though. I finally finished up at my car near the horse stables.
The park wasn't bad, but it wasn't that great either. Some parts are nice and others are run down. It won't win park of the year or worst park either. The history of the place is impressive, it is ashame it isn't in better condition all throughout. It sure has a lot of options and challenging hills. I didn't run any hill sprints after the workout, because the run was hilly enough. Even though it wasn't overly impressive, I'm still glad I ran there.
Tomorrow I have some ladder intervals scheduled. I will get out and run them early in the morning. I work from 12-7 tomorrow. It'll be great to have the workout out of the way first. It should take me about an hour to complete.
6 miles - 50:06 (8:21 pace)
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